How to Do
How to Do Single Leg Pnf Pattern With Resistance Band
Each exercise should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this exercise.
Begin with no weight and perfect the movement, then choose a VERY light weight.
Inertia progressions
No weight progressions
Dumbbells
Cables
Medicine Ball
Tubing
Beginning
Beginning Pnf Pattern
1. Activate the core by drawing the belly button towards the spine. Perform pelvic floor contractions by tightening those muscles commonly used to stop the flow of urine.
2. Lift one leg off the floor and flex your raised ankle towards the body. Keep feet parallel and to the side.
3. Keep hips level.
Movement
Pnf Pattern Movement
1. Start off in a one legged squat position so that one foot rests flat on the floor and that knee is slightly bent. The other leg is bent back at the knee and off of the ground.
2. Slightly lean forward and descend into a one leg squat while grabbing a resistance band with both hands so that you have an interlocking grip around the handle.
3. From this position, ascend from the one leg squat while simultaneously bringing your arms diagonally across your body.
4. Return from this position by bringing your arms back to the starting position while simultaneously descending back into a one leg squat position.
Benefits
Pnf Pattern Benefits
Activate the core with a proper drawing in maneuver and pelvic floor contraction.
Maintain neutral spine angles.
Exercise Aliases
Advanced Resistance Bands Exercises, How To Do PNF Stretching with Resistance Bands, Lower Body PNF Patterns.
